These lightly sweetened whole-grain Banana Zucchini Oatmeal Cups make the perfect afternoon snack or breakfast on-the-go. Vegan and gluten-free!
When people tell me they “forgot” to eat breakfast, I get…confused. Like totally, completely, utterly, extraordinarily bamboozled.
Wait. What do you mean, you “forgot?” Did you forget to brush your teeth, too? Were you blind all day because you forgot to put your contacts in that morning?
What about getting dressed? I hope you remembered that one.
Call me crazy but I schedule my life around food. I think about lunch after the first bite of breakfast. All I can think about during sumo squats in Barre3 is what my dinner plate will look like. Hi, I’m Hummus, and I’m wholeheartedly obsessed with eating.
I’d forget pants before I’d forget to eat breakfast. #priorities
For all the confused souls who let breakfast slip their mind, this recipe was made for you. They’re essentially pre-portioned, lightly sweetened baked oatmeal cups that you can grab for an easy peasy breakfast on-the-go. You just have to remember to make them. Can you do that for me?
They’re super customizable as well. Swap almond butter for peanut butter and add chocolate chips for a real morning treat. Get your Autumn on by tossing in walnuts, diced apple, and extra cinnamon. Feeling buff? Add a couple scoops of protein powder to the batter. Instant muscles, bro.
Do what ya gotta do to make yourself not forget the most important meal of the day. As if that was even humanly possible. Which apparently it is.
Shall we talk about the green thingies lurking in these oatmeal cups? Well, that’s zucchini (duh), and it gives you your daily dose of green, a bit of filling fiber, and also some added moisture that allows the batter to be totally oil-free! Score.
These baked oatmeal cups are lightly sweetened with a touch of pure maple syrup and ripe banana, so don’t expect them to taste like chocolate cake. Arman has you covered in that department. It’s breakfast, people!
For when you “don’t have time” to make oatmeal….THESE.
- 1 tbsp ground flaxseed + 3 tbsp water (alternatively, you can use 1 egg)
- ¼ cup almond butter (or peanut butter)
- ¼ cup pure maple syrup
- 3 small-medium over-ripe bananas
- 2 small zucchinis (2 cups grated, don't squeeze water out)
- ½ cup almond milk (any milk will work)
- 1 tsp vanilla extract
- 3 cups old-fashioned oats (use certified gluten-free if necessary)
- 1 tbsp baking powder
- 1 tsp cinnamon
- ¼ tsp salt
- Optional add-ins: ¼ cup chocolate chips and/or walnuts
- Preheat oven to 375F. Spray a muffin tin (I used two, you can also pour the extra batter in a dish for an oatmeal bake) with cooking spray or grease with coconut oil or line with silicone muffin liners.
- Place flax and water in small bowl. Stir and set aside to "gel."
- Place bananas in a large bowl and mash with a fork. Add grated zucchini, almond milk, vanilla extract, almond butter, maple syrup, and flax mixture, stirring to combine.
- Add oats, baking powder, cinnamon, salt, and add-in's of choice. Stir until just combined.
- Spoon mixture into muffin cups, filling to the top. You will have leftover batter if only using one muffin tin.
- Bake for 23-28 minutes, or until a fork comes out clean. Store cooled oatmeal cups in an air-tight container in the refrigerator. These freeze well, too!
[Tweet “Breakfast on-the-go! Banana Zucchini Baked Oatmeal Cups + 5 Healthy Zucchini Recipes @TheHummusapien”]
For more oatmeal cup lovin’, check out my Chocolate Peanut Butter Oatmeal Cups…
…and my Lemon Coconut Oatmeal Cups!
How can anyone forget breakfast? doesn’t the tummy rumbling give it away? As for courgettes they go in everything! Will defitely be trying these for breakfast.
jo from yummyvege recently posted…Soya (TVP) Bolognese
I’m with you! If someone “forgets” to eat breakfast I don’t even know what to think….crazy!
Rebecca @ Strength and Sunshine recently posted…Last Minute College Stock-Up
Loving this monthly round up. Totally agree- how do people forget to eat breakfast!? I too, plan my life around meals.
Dietitian Jess recently posted…Trying to put the pieces of my life back together (fitness update)
I NEVER skip breakfast! It is the meal that I look forward to every day! HAHA! I mean I used to not eat a while ago and I do not know how I did that…so stupid. But obviously I am wiser and older and know better. Great recipe friend and thanks for sharing all this yumminess! XOXO
She Rocks Fitness recently posted…Stretch It Out With prAna
My mum + my sister and NOTORIOUS of that- Seriously! One day we were out and my sister was light headed at 5pm and I’m like…did you eat? And she’s like I forgot. Goose.
Have one of these waiting for me please. With some curried slaw.
Arman @ thebigmansworld recently posted…3 Ingredient 1 Minute Chocolate Cake + 5 Zucchini Recipes!
I feel the same exact way when people day that! Like, I just don’t get it…literally. 😉
I might kill someone if I don’t have breakfast and these little cups look like the perfect thing to shove in my mouth and my pocket on a busy morning. They looks so good, I’d eat them even if they were covered in lint!
I’ve gotten very close to feeling like I’m going to kill someone if a smoothie doesn’t meet my face. Kind of scary.
You always crack me up — I love how you write! xo 🙂 Thanks for the great recipe and for the laugh I always need! Love from South Florida.
Awww thanks, Jenni! What a sweet comment. Sending hugs!
This post made me LOL! I am just as distraught when people tell me they forgot to eat breakfast too…I practically jump out of bed every morning and dance to the kitchen I am SO excited to eat. These oatmeal cups are so cute and look totally scrumptious they’d be the perfect snack for me! Pinning!! 🙂
Selena @ The Nutritious Kitchen recently posted…Double Layer Italian Style Nachos
I literally jump out of bed, too! I’m excited just thinking about it 🙂
Seriously – I don’t understand how someone could forget to eat breakfast!! So not possible in my life, it’s what gets me out of bed in the AM.
Hey girl – what plug-in do you use for your tweet box at the end of each post? Thanks! 🙂
Hillary | Nutrition Nut on the Run recently posted…Sculpted Superset Workout
I dont understand those people either. Breakfast is the one meal that I DO NOT ever want to skip. I could eat breakfast for every meal for the rest of my life!
Sooo breakfast is basically the reason I get out of bed in the morning — there’s no way you’d hear me saying I forgot it. Or that I was too busy to eat it. Life can wait. Food first.
Amanda @ .running with spoons. recently posted…. thinking out loud #145 .
SAAAAAME. It’s the only thing I think about upon waking. That and lunch. 😉
Haha!! I’m the same way – I never forget to eat meals. I am always baffled when people are like “I was just so occupied that I forgot to eat” when I go “I am EXTREMELY AWARE of when my next meal is”
Dani @ Dani California Cooks recently posted…Marinated Chickpea and Kale Salad (vegan + gluten free)
I don’t get the I-forgot-to-eat people either! And I’m so happy to hear I’m not the only one who thinks about food while she’s working out, ha! These little cups o’ joy are just the cutest and most perfect snack ever. Bring.them.on!
Julia recently posted…Ricotta Pesto Potato Salad
Hahah OMG I’m the queen of thinking of food while I work out. Food Network anyone?!
My stomach doesn’t let me forget a meal, that’s for sure. And definitely not my favorite meal of the day!
We make baked oatmeal cups every week over here. Love this zuke version! I need to check out the rest of those recipes, too.
Maryea {happy healthy mama} recently posted…The Ultimate Grilled Cheese Sandwich with Caramelized Onions and Tomato
I love your pumpkin version! I can’t wait to make those this fall. Holy yum!
Forget breakfast??… NEVER!!! I go to bed at night thinking about what I’m going to eat for breakfast! Love your awesome post and definitely adding these babies to my morning routine. Thanks, Alexis!!
Rebecca Lwin recently posted…My Favourite Green Smoothie
You’re so welcome! I think you’re gonna love these! Throw some chocolate chips in for the kiddos 🙂
These look like the perfect thing to use up my extra zucchini, but I have one question: Do you have an idea of how much sugar is in each muffin?
I don’t calculate nutrition info, sorry!
No worries! I just made them and loved them, by the way. And with just one of me and a handy-dandy freezer, I have breakfast lined up and ready-to-go for weeks!
I could ALWAYS eat breakfast. Morning, noon, dinner, dessert! Breakfast is probably my fav. And these cups look awesome for meal prep. My husband will love them for grab-n-go! He is definitely a no-fuss in the am kind of eater. Pinning for this weekend, thanks for the recipe!
Ashley @ Fit Mitten Kitchen recently posted…5 {Easy} Ways to Reduce your Sugar Intake
You’re so welcome! They’re awesome to have in the freezer when a lengthy breakfast just isn’t gonna happen.
I made these this weekend to have as snacks for the week and they are already gone! This recipe will definitely become a regular in my rotation 😀 Thanks!!
Fabulous! I’m contemplating adding chocolate chips next time. Never a bad idea.
Just wondering about the amount of baking powder – a Tbsp seems like a lot. Is that what you used?
Thank you!
Ah, I agree! I am making these now and wondering… Does anyone have any comment?
Could you please post or let me know the nutrient values, incl. calories on this delicious sounding breakfast idea? Thank you!
These muffins are amazing!! Incorporated this into our morning breakfast routine. Thank you for sharing.
This is my go to muffin recipe! I love it! It keeps me full till lunch and makes a enough muffins for the whole week and some to snack on!
Thank you for sharing!
Do you think you an egg could replace the flax seed? I’m assuming the flaxseed is the binder.
I am also curious whether you can use real eggs, and if so, how many?
Hey there, just updated the recipe to reflect that you can use 2 regular eggs instead of the flax/chia and water combo. Hope that helps!
Thank you! That did help – I made these yesterday and they are DELICIOUS! My daughter (12 months) loved them too!
Thank you for this recipe! I used real eggs and also used shredded apple in place of the zucchini. These were delicious. My 12 month old and I both love them!
I made these and the one tip I would offer is to add the vanilla into the wet ingredients, I don’t know if you mentioned that, but i pored mine (not thinking about it) right onto the oats only for it to be absorbed and not distributed, I added more so i wouldn’t lose the flavor. I’m waiting for these babies to come out of the oven, so excited!
And then there are those who have an empty fridge because ‘the store has a great refrigerator’ or, ‘but I usually eat out’. But what about breakfast? Or snacks? Or vegetables? How is there no food??
Non Foodies, don’t get them.
Great post btw, looks like an awesome, nutritious snack as well!
Hi – They look so yummy. Will try baking them today. Do you know if they are ok to freeze? Or how do you store them?
Thanks allot and happy day, Michelle
Hey Michelle, yes they are fine to freeze once they’re cool. Just pop one in the microwave to defrost or let it sit in the fridge overnight. Store them in an air-tight container in the fridge once cool.
Thank you for these! My toddler and I both love them. They might become a staple in our freezer.
Hi! Just discovered this recipe and cannot WAIT to try! I was going to use your tip to incorporate a couple of scoops of protein powder-do you think I’ll have to add more moisture if I do? If I do need to, do you think water would be sufficient? Or would you recommend something else? Any advice you could give would be appreciated =)
Thank you!
Water of almond milk is fine, yes id add a splash if youre doing protein!
Can you make oatmeal cups with regular milk and peanut butter I hate almond milk and almond butter
Yep!
I’m reading your blog from all-the-way-over-here Spain, and after visiting three different supermarkets I finally got the ingredients to make your recipe this morning. (Maple sirup, flaxseeds and almond butter requiered some extra work to find). Even though I totally missed adding the 1/2 cup of almond milk, the cups turned out to be really good and tasty. So thank you for sharing such a great treat, without flour or sugar. Muchas gracias, Anna
I am SO glad. That I’m not the only one whose “crazy”. I plan my world around food, too. There’s others like me. It’s comforting. Thank you for these wonderful recipes…I’m hungry now.
We have nut allergies I our house. Do you have a recommended substitute for the peanut/almond butter?
Well, these are just perfect! Breakfast next week, on repeat. Thanks!!
These muffins are fabulous and so easy to make. I love this recipe and I have made it several times.
I have one question, should I be storing these in the refrigerator? I have been storing them in a tupperware container on the counter. I notice by day 4 they have peach fuzz growing on them. Thoughts?
Thanks again for this great recipe!!
Awesome! So thrilled you like them, Trisha! Yep–fridge is best. See step 7 🙂
What’s up, very good websites you’ve gotten presently
Could you bake this in a larger pan to make a baked oatmeal instead of mini cups?
Thanks for writing & sharing 🙂
Sure! You’d have to increase the baking time, though.
These look great! I love that they’re only sweetened with the bananas and there’s no other sugar added. I think I have a few of your other recipes on my Pinterest too so I figured I’d come give you some comment love!
Hi! Love these muffins – just FYI I originally found these on this site (https://elissagoodman.com/breakfast/banana-zucchini-oatmeal-cups/) and it doesn’t seem like Elissa gives you credit for the recipe! Wanted to give you the heads up. Thanks for keeping me nourished!
Thanks so much for letting me know about this, Elizabeth. Very much appreciated!
What a great, healthy, easy, GF breakfast! I made mine with carrots, instead of zucchini, because that’s what I had on hand and they worked out fabulously! I used 1/4 c. of maple syrup, but will add carob nibs or chocolate chips next time to add a little more sweetness. (Used eggs, 2% cow milk & cashew butter.) Hardest part was grating the carrots.
What a breakfast recipes. i just pined this on my board. Thanks from the foodies.
So yum. Thanks for the love!
Hi, I am new to your site and these muffin cups look great. I was wondering if the baking powder is really necessary, as they seem to be solid little things that don’t rise based on their natural firmness. I would really appreciate your thoughts about this, thanks.
I would definitely try it without! The consistency might be a bit difference but it’ll definitely taste DELISH.
Hi, thanks for your quick response. I made the recipe this afternoon and they turned out really well without the baking powder. I did use eggs and the oat cups actually puffed up a little bit in the centers. I used chocolate almond milk and a few chocolate chips and they are dense and deliciously hearty! Thank you. 🙂
These are such a great idea. I always have an overload of zucchinis every year. Now I can add this great recipe to the options.
Yes! I love all of the sneaky ways you can use zucchini 🙂
I must have done something wrong, because my banana zucchini oatmeal cups have turned out to be like cold, day-old soggy oatmeal left in the sink overnight. Yeah, that bad. Plus, there’s no taste to them. At all. There’s a “hint” of banana, but I don’t taste peanut butter at all. Don’t understand what happened. I like all the ingredients, but boy was there a LOT of liquid in the batter. Maybe I put in too much zucchini — but how does one know exactly how much 2 small to medium zucchinis actually is in terms of cups. Granted, it turns out that I didn’t have quite 1/4 cup of maple syrup in my cupboard, but I figured that would just make it a little less sweet — I think I had about 3/8 of a cup. I can’t imagine using the entire 1/4 cup because that would have been even more liquid in the batter. I baked them for 25 minutes, but they were such a sodden mess, that I kept them in for 45 minutes — and they still are just soggy. Any thoughts? I was excited about the recipe, because I like all the ingredients and I am one to skip breakfast or pick up an over-priced, overly caloric pastry at Starbucks on my way to work. I’ll try them again if you can help me figure out what went wrong.
Hey Carol–that’s such a bummer! I haven’t ever heard this feedback. Were your zucchini typical size? I know sometimes there’s big ones at the store. With their being 3 cups of oats, there should be too much liquid since the only real liquid is the half cup of almond milk. The maple syrup adds important sweetness and flavor for these, especially if you’re not a fan of banana-sweetened baked goods. Next time I make a batch I’ll measure out the zucchini for reference. Thanks for your feedback!
Thanks Alexis. A measurement on the zucchini would be really helpful. I got the skinniest shortest zucchini in the bin and only used 1-1/2 of them, be cause it seemed like a lot.
Super excited to try these! Do you think t would turn out okay if I ground the oatmeal into oat flour to make a smoother muffin, would love to know your thoughts!
Hey Kelsey! Unfortunately I’ve never tried that so I can’t vouch for the results :/ here’s a couple delish smoother muffin if you’re interested!
https://www.hummusapien.com/one-bowl-vegan-chocolate-banana-muffins/
https://www.hummusapien.com/fluffy-blueberry-orange-muffins/
I’d I wanted to add protein powder would I need to replace anything? And how much do you think I should add?
Just add a couple scoops, no prob!
I made these last night and they are soooo good. Does anyone know what the caloric count is for one muffin?? I can’t find the nutritional facts anywhere.
Banana zucchini oatmeal cups is something new for me. I think I’ll add the eggs to your recipe and I’ll do it in the next weekend. It will be an excellent breakfast for the family:) Thanks for sharing!
These look delicious! I’m trying to find things that don’t require effort in the morning – sometimes even a bowl of oatmeal is too much effort for us non-morning people.
I also want to thank you for mentioning non-vegan options for us omnivores.
You’re so welcome!!
Can you please share about how many calories are in one?
Do you have the nutrition facts for the zucchini oat muffins somewhere? I’m sure I’m just not seeing it and it’s posted but can you let me know!
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Delicious. So it is easy to guarantee the domino lunch. Thanks for sharing.
I made these but they came out raw in the middle. So sad. 😕 Must have had zucchini’s that were too big.
Hey, Anne! Did you try baking them longer?? Simple fix!
Very tasty. I am not vegan so I used an egg. I also did not have maple syrup so I substituted Organic Blue Agave . I added 1 Tbsp. Chia Seeds and 1/2 Tbsp. ground flax, and 1/2 Tbsp. whole flax seeds. My house smelled amazing baking these and I was so excited to try them. Now, if I can try NOT to eat them all in one sitting. Thanks for the wonderful and easy recipe.
LOVE all of these swaps and substitutions. Bake on, lady 🙂